CROSSFIT

MetCon

i) Drop Ladder 10-1 For Time of:

Back Squats (Racked – 155/225#)

HSPU

ii) For Time:

400m Run

4 Clean & Jerk (125/185#)

400m Run

3 Clean & Jerk (145/205#)

400m Run

2 Clean & Jerk (155/225#)

400m Run

1 Clean & Jerk (165/245#)

CROSSFIT

Strength

Deadlift 10-10-10-2-2-2 (Ascending)

MetCon

3 Rounds For Time of:

100 Double Unders

18 KB Swings (1.5/2 Pood)

6 Bar Muscle Ups

CROSSFIT

Gymnastics

EMOTM 12 Minutes of:

Odd: 30′ HSW

Even: 8 Pistol Squats

MetCon

4 Rounds For Time of:

12 FR Stationary Alternate Lunges (95/135#)

9 Hang Squat Clean (95/135#)

6 S2OH (95/135#)

CROSSFIT

Strength

OH Squat 8-8-8-8 (Ascending)

Lift

Snatch Balance 4-4-4-4 (Ascending)

MetCon

For Time:

50 Calories Assault Bike

30 Power Snatch (55/75#)

10 Ring Muscle Ups

9am-12pm – Open Gym

9am – Plyometrics – Jumps – Coach Clare

10am – Technique & Movement – T2B/CTB Pullups/Glide Kips/BMU – Coach Clare

11am – CrossFit – Coach Clare

12pm – Olympic Lifting – CANCELLED (Program To Be Posted On Whiteboard)

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CROSSFIT

MetCon

20 Rounds For Time of:

7 Pushups

5 Wall Balls (W: 14/9 M: 20#/10′)

3 CTB Pullups

1 Deadlift (225/315#)

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